Hang Clean

2. Transition to Power Position- Maintain knee bend and slide hips back (like the first part of RDL)

3. Power Position- Bar will be right above the knee- Keep back locked and shoulder blades pulled together- Chest is over the barbell- Arms are straight

4. Jump Shrug/Triple Extension- As soon as the bar hits the knee take an aggressive vertical jump while doing a shrug.- The bar will come up right along the body from the force generated by the jump.- Keep the bar close to your body- Elbows will not bend until your body is fully extended at the ankle, knee, and hip.

5. Front Squat Catch- After full extension drop under the bar and catch it across the front part of the shoulders.- Land in an athletic position. Bend at the knee, ankle, and hip.